Roasted Edamame is your go-to high-protein side dish, topping, or meal addition! It’s consistently crispy, flavorful, and nutritious—perfect for snacking, adding to salads, or tossing into veggie bowls.
Pair crispy roasted edamame with my Green Miso Sauce, roasted veggies, and crispy quinoa, for a healthy, delicious meal that’s bursting with flavor.
This protein side dish was inspired by my Crispy Tofu recipe, as well as this Best Tasting Tempeh recipe.
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🫛 What are Edamame Beans?
Edamame beans are the whole-food form of soy, consisting of young soybeans still in their pods. Edamame is a popular snack or starter originating in East Asia. Soybeans are rich in isoflavones, a type of phytoestrogen. Despite the word "estrogen" in "phytoestrogens," this doesn’t mean soy acts like estrogen in the body. In fact, estrogen can have beneficial effects in some tissues and different effects in others.
⚕️ Is Soy Safe?
Soy foods like tofu, soymilk, tempeh, natto, and edamame are rich in polyunsaturated fats, fiber, vitamins, and minerals while being low in saturated fat. They contain isoflavones, which act as natural selective estrogen receptor modulators. Its effects are pro-estrogenic in some tissues (like bones) and anti-estrogenic in others (like the breast). This means soy can support bone health, lower breast cancer risk, and ease menopause symptoms. Unless you have a soy allergy, including whole soy foods in your diet offers key health benefits. Choose organic when possible.
👩🏼🌾 Ingredients
- Edamame
- Seasoning: garlic powder, chipotle powder, paprika, or your choice of spices
- Coconut aminos, tamari, or soy sauce (reduced sodium)
- Avocado or olive oil (optional)
See the recipe card for quantities.
🧄 Substitutions
- Seasoning Tips: For seasoning, try cumin powder, onion powder, chipotle, smoked paprika, sweet paprika, or your favorite spice mix.
- Crispiness Boost: Oil is optional, but a small amount helps achieve a crispy texture. A drizzle of avocado or olive oil works wonders.
- Flavor Options: Coconut aminos add a hint of sweetness and umami, but tamari, soy sauce, or balsamic vinegar are excellent substitutes.
For more protein-packed recipes, visit my High-Protein Vegan Meals.
📖 How to Make Roasted Edamame
This is an overview. The full recipe is at the bottom of the post.
- Thaw the edamame: Transfer the frozen edamame to a sieve and run it under warm water to thaw. Drain well.
- Transfer the edamame to a large nonstick baking sheet. Toss them with a drizzle of olive oil, coconut aminos, garlic powder, paprika, and salt to taste.
- Roast at 400ºF for about 15 minutes, or until golden brown. Then broil for an additional 2 minutes, keeping a close eye on them Or cook them in an air fryer for about 10 minutes at 380ºF.
- Crispy roasted edamame is a high-protein, high-fiber ingredient that adds versatility and crunch to any salad or veggie bowl.
✔️ Expert Tips
- Oil: While the oil is optional, a small amount helps achieve a crispy texture for the edamame. If you skip the oil, line your baking sheet with parchment paper or a silicone mat to prevent sticking and to keep the coconut aminos from burning.
- To get edamame extra crispy, broil them after baking for an additional 2 minutes, keeping a close eye on them. Or cook them in an air fryer for about 10 minutes at 380ºF.
- Storage: Refrigerate in an airtight container for up to 5 days. Edamame can be eaten warm or cold.
- To reheat the Roasted Edamame, preheat the oven to 380ºF. Place the edamame on a nonstick silicone mat or parchment paper. Warm for about 10 minutes or until heated through.
🙋🏽♀️ Recipe FAQs
Coconut aminos is a savory, slightly sweet sauce made from the fermented sap of coconut palm blossoms and sea salt. Despite its name, it doesn’t taste like coconut. It has a mild, umami flavor similar to soy sauce but with a lower sodium content and a touch of natural sweetness. It’s a popular soy-free and gluten-free alternative to soy sauce, often used in Asian-inspired dishes, marinades, stir-fries, and dressings.
Soy contains natural compounds called goitrogens, which can interfere with thyroid function, especially if your iodine levels are low. This effect isn’t unique to soy—other healthy foods like flaxseeds and cruciferous vegetables (such as broccoli) have similar compounds. Instead of avoiding these nutrient-rich foods, it’s better to ensure you’re getting enough iodine to support thyroid health. Try incorporating iodine-rich options like my seaweed salad to boost your intake.
Soy and Thyroid Medication
Soy can slightly reduce the absorption of thyroid medications like Synthroid, but this interaction occurs with all foods. That’s why doctors generally recommend taking thyroid medication on an empty stomach for maximum effectiveness. If you’re on thyroid medication, talk to your doctor about how you can safely including soy in your diet.
Edamame are young soybeans still in their pods. For this recipe, I use frozen shelled edamame to save time. Like other soy foods, including tempeh, tofu, soymilk, and miso, edamame beans are high in fiber, iron, magnesium, potassium, plant-based protein, and zinc.
Soy appears to lower breast cancer risk, from its anti-estrogenic effect, but can also help reduce menopausal hot-flash symptoms, a pro-estrogenic effect. Moreover, soy protein does not seem to exert extra stress on the kidneys, unlike meat protein.
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📖 Recipe
Roasted Edamame
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Ingredients
- 1 cup frozen shelled edamame beans
- Drizzle of avocado oil or olive oil (optional)
- 1 tablespoon coconut aminos or tamari or soy sauce (low sodium)
- ¾ teaspoon garlic powder
- ¾ teaspoon paprika
- ½ teaspoon chipotle powder optional
- Salt or salt substitute to taste
Instructions
- Preheat the oven to 400ºF.
- Thaw the edamame: Transfer the frozen edamame to a sieve and run it under warm water to thaw. Drain well.
- Transfer the edamame beans to a large nonstick or lined baking sheet. Toss them with a drizzle of olive oil, coconut aminos, garlic powder, paprika, and salt to taste.
- Roast for about 15 minutes, or until golden brown. To get edamame extra crispy, broil them after baking for an additional 2 minutes, keeping a close eye on them. Or cook them in an air fryer for about 10 minutes at 380ºF.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Tosca says
I made this Nisha and its wonderful! I've been using it as a topper/addition to my daily salad. I am harvesting things from my garden since it's the end of spring here in the southern hemisphere. I still supplement some of my supplies from my local Food Co-Op. But my garden is doing well with purple carrots, giant garlic cloves, English spinach, Tuscan kale (because I use so much I'm not quite up to speed growing it in huge quantities yet and I compete with possums and a cute bandicoot but some netting will help this problem 😊), parsley, chives, baby carrots, snow peas, small tomatoes, sprouts, etc. I added some Italian herbs I dry and make myself and they are delicious. I find them a bit meh/bland on their own, so thank you for giving me a better way to fit them into my repertoire 🙏🏻
Nisha Melvani, RDN says
Hi. I am fascinated by your garden! It makes me want to move to the country! Sounds wonderful. Thank you for giving me a peek into your life!
Chris says
Why are there no comments? Your recipes are absolutely splendid
Nisha Melvani, RDN says
Awww thank you! I appreciate your comment:)))